LG supplement log

ihatehalsey

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Let me introduce myself. I am 28 and have been lifting on and off for 14 years. I am in the Army so sometimes my workout routine gets shuffled around do to time constraints.
I will be using two LG products. ASGT and Postal

Support Supps:
Glutamine, Fish Oils, Protein powders, milk thistle

Nutrition:
Far and away my diet is the most undisciplined part of my work-out regimen. I do not count my calories but i am definitely above 3,000 per day. I have a bowl of granola and a Cliff bar pre-workout, lean protein post work-out (generally chicken breasts) sandwich for lunch, and dinner is always different but always loaded with carbs. I try to get in as many veggies as possible but a salad is usually it.

Lifting:
I do 5 sets per exercise. The first set is a warm-up (12+ reps). I run through two iterations and then take a day of rest. I realize that many consider this over working. i would love some good advice on what i can do to supplement my lifting becuase i have to hit the gym every day or i go stir crazy.

Workout 1 Chest:

Chest – DB Flat Bench, DB Incline low, DB Incline Flies, Cable Cross Overs, Decline, Dips, Incline Push-ups

Workout 2 Back:
Back – Close-grip pull-down, Dorian Row, Wide Grip Pull Down, Seated Rows, 3-4 Dead Lift (Smith Machine), reverse flies, One-armed pull downs

Workout 3 Shoulders & Traps:
Shoulders - Standing Military Press, Lateral Raises DS, Arnold Press, Front Raises DB, Side Lateral Raises
Traps - Shrugs, Rear Delt Cables, Reverse Shrugs,

Workout 4 Biceps and Triceps:
Biceps - Oly Curls, Standing Dumbbell Curls, Preacher Curls, Incline DB Curls, Hammer Curls
Triceps - Close Grip Bench, Skull Crushers, Cable Extensions, One-armed over head extensions, Rope extensions

Cardio: I do a 40 Min cardio session 5-6 times a week. Because of time constraints with my current schedule I am doing my cardio immediately following my lift. I generally run 5 five miles for cardio on a treadmill (to save my knees). You will notice that I do not lift legs, this is do to the fact that I run so often. I had to my much pain in my knees when I lifted and ran.

Abs: I do 4 sets of crunches per day and 3 sets of sit-ups. On off days I will do 3-4 sets of 50 reps on the ab wheel in addition to my normal set of abs.

Body Composition:
Height 6’1
Bodyweight - 220
% Bodyfat 10%
lbs Bodyfat 22
% Lean Mass 90
lbs Lean Mass 198
 
Army Guy

Army Guy

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Been waiting for this one!!!! Bout time you got this up!!! Nothin but love for Hate!!!
 

ihatehalsey

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day 1: chest (16 MAY)

early sunday start, had the gym to myself. i was really focused and able to knock out my lift in a little over an hour.

flat bench DB
12 - 75lbs
10 - 80
10 - 85
8 - 90
8 - 95

flat bench flies db
12 - 50
12 - 55
10 - 60
10 - 65
8 - 70

decline press (smith machine)
225 - 15
275 - 8
295 - 4
265 - 8
225 - 10

inlcine db
12 - 70
10 - 75
8 - 80
6 - 85
12 - 70

cable flies
12- 70
12 - 80
10 - 80
12 - 70

incline
12 - 135
10 - 155
8 - 165
6 - 175

dips

4 sets of 20
 
Army Guy

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numbers looking pretty solid, but it is VERY obvious I haven't been kickin you in the tail end in a while!!!! Can't wait to see your Back and Bis numbers!!
 

ihatehalsey

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good lift yesterday and not sore at all. i was definitly ready to get at it again today.
day 2 back (17 MAY)

woke up a little groggy today (must have been that last beer on the river) but twenty minutes after i took the GT i was focused and ready to kill it. i get super focused and not jittery at all. love that stuff!!! i am at two scoops right now but i might try 3 after i am used to it.

wide grip pull downs
12 -180
12 - 190
10 - 200
10 - 210
10 - 220

dorian yeates (smith machine)
12 - 175
12 - 195
10 - 215
10 - 235
12 - 175

3/4 deadlift
12 - 225
10 - 245
8 - 265
8 - 275
6 - 315

clsoe grip pull-down
12 - 190
10 - 200
10 - 210
10 - 220
8 - 230

upright rows
10 - 180
10 - 200
10 - 210
10 - 220

reverse push ups

3 sets of 15

reverse flies
12 - 30 lb db
10 - 35
10 - 35
10 - 30

good lift felt great after words. i wanted to do more but i had time constraints. if any one can tell me what the proper name for my last two exercises are i would appreciate it.
 
Army Guy

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those Dorian row numbers are just sick... no pun intended but I hate you... lol
 
metroba

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subbn in. enjoy :)
 
Army Guy

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come on Hater!!! throw up that pick you took with the .50 cal and the mustache!!!! people will DIG the stash!!!! lol
 

ihatehalsey

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day three 18MAY

i did Army combatives from 6pm until midnight last night. to sore to move today so i will have to put the shoulder lift off until tomorrow. i really can't move my arms but at least i was able to beat the hell out of a few dudes...
 
Army Guy

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day three 18MAY

i did Army combatives from 6pm until midnight last night. to sore to move today so i will have to put the shoulder lift off until tomorrow. i really can't move my arms but at least i was able to beat the hell out of a few dudes...
such a girlyman!!! And where is that picture of your stash???!!!
 
Killerkanadia

Killerkanadia

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Haha, you going to grow out a stash to compete with hate, AG?
 
Army Guy

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haha, nope when we were in Iraq together he grew this awesome stash!!! It was so awesome that the new COL even grew one... it got to trendy so Hate decided to sacrifice it to his heathen gods... was a sad sad day
 

ihatehalsey

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i will have to try and find that pic. the stash was impressive
 
Army Guy

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ummmm would it be bad of me to mention that I happen to have a copy???? true there are devil horns and evil eyes drawn over the rest of the face, but you can CLEARLY see the stash!!
 
Killerkanadia

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I tried to grow a stash in iraq and my LT told me to get some desenex and get the fungus off my lip. Wish i could grow a real man's stash haha.
 
SwolenONE

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Excellent, ASGT and Postal is about as good as it gets for pre/post workout stacks.

Subbed, I'll be following along!
 

ihatehalsey

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Day 3: shoulders and traps 19 May
Still beat-up from combatives but I was able to get in an aggressive shoulder workout. There are several shoulder lifts that I do not have the correct name for, so if you know the correct names please let me know. Sorry I did not have time last night to post this.
Pretty effective workout, I am still getting used to lifting at 0600. I don’t know where I would be with out ASGT, I would not be at even ¼ of the energy level I am getting to.
Arnolds
12 – 40lbs
10 – 45
8 – 50
6 – 55
Seated side lateral raises
12 – 25lbs
12 – 25
10 – 30
10 – 30
Incline front raises
10 – 40
10 – 40
8 – 50
8 – 50
One armed standing side lateral raises (one arm on incline bench in front of me)
12-35
10-40
10-45
8-45
Reverse shrugs (smith machine)
225 – 12
245 – 12
265 – 10
225 – 12
Up-right raises (smith machine)
10 – 135
8 – 145
8 – 155
8 – 135
Standing shoulder press
10 – 95
10 – 105
10 – 115
10 – 125
Rear delt flies on incline bench
10-20
10- 25
10- 30
10 - 20
 

ihatehalsey

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Day 4: biceps/triceps 20 May
Rolled out of bed took two scoops asgt and I was crushing the weights 45 minutes later. Usually it takes me several hours to get going but I am ready to go within an hour after rolling out of bed. (I do not want to be lifting this early but this is the only time of day I can lift with my current schedule.
Preacher curls
12 – 75lbs
10 – 95
8 – 115
8 – 135
12 – 75
Standing db curls
12 – 40
10 – 45
10 – 50
8 – 55
Incline curls
12 – 40
10 – 40
8 – 45
8 – 45
Close grip triceps extensions
15 – 75
12 – 80
12 – 85
12 – 90 (the end of the stack)
One arm reverse tri extension
20 – 20
15 – 25
12 – 30
12 – 30
Close grip bench press
12 – 135
12 – 155
8 – 175
5 – 185
Incline over head tri extensions
10 – 100
10 – 100
8 – 110
8 – 110
Straight arm kick backs
12 – 30
10 – 35
10 – 40
12 – 35
Iso curls (no rest between sets)
12 – 40
10 – 40
10 – 40
8 - 40
Ran 4 miles 30:55 immediately following lift and took my two scoops
i had a large amount of work to do after my work out and i was STILL focused for the entire time.
 
Army Guy

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great lift you beast!!!!
 

ihatehalsey

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chest (21 MAY)

finally a day where i didn't have to lit at 0600. i was able get in a great chest workout in a little over an hour and then a good fat burning run. i felt locked in and started heavy. i wore myself out and decided to go a little lighter towards the end.
still weak chest numbers but it was an improvement
inlcine db
12 - 70
10 - 75
8 - 80
8 - 85
6 - 90

flat bench DB
12 - 80lbs
10 - 90
6 - 100
3 - 110
8 - 95

incline flies db
12 - 50
12 - 55
10 - 60
8 - 65
6 - 70

decline press
175 - 15
225 - 10
245 - 6
245 - 6
225 - 8

flat bench (smith machine)
225 - 8
225 - 6
185 - 10
175 - 10
cable flies
12- 70
12 - 80
10 - 80
12 - 70
five miles 38:35
 
Army Guy

Army Guy

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still crushing it my friend!!!! How's the ASGT treating you????
 

ihatehalsey

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ASGT is treating me very well. one thing that i realized today is that i no longer need a red bull, five hour energy, or other source of energy. that must save me 10+ dollars a week, yet another benefit. i just love it.
 

ihatehalsey

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back 22 may

great lift today. once again i didn't have to lift at 0600 so that really helped. took the asgt an hour prior to lifting and i was ready to jump striaght in. i started heavy and stayed heavy. i set a pr on the dorian yeates, and went pretty high on the dead lifts
no cardio today

felt a great pump for hours and not sore at all later. i fell like i could get back to the gym right now, but it is time to sit back and put away some Dogfish head 90 min ipa

wide grip pull downs
12 -180
12 - 200
8 - 220
6 - 240
10 - 200

dorian yeates (smith machine)
12 - 175
12 - 225
8 - 245
5 - 275
12 - 225

3/4 deadlift
12 - 225
10 - 275
8 - 315
8 - 335
6 - 365

clsoe grip pull-down
12 - 180
10 - 200
10 - 220
8 - 240
6 - 260

upright rows
10 - 180
10 - 200
10 - 220
10 - 220
8 - 240

reverse flies
12 - 30 lb db
10 - 35
8 - 40
8 - 35
10 - 30

6 sets of sit-ups
 
Army Guy

Army Guy

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man those are some impressive numbers!!! Congrats on the PR tool boy!!
 
Craigmatthew

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Excellent, ASGT and Postal is about as good as it gets for pre/post workout stacks.

Subbed, I'll be following along!
Second this and subbed! Better late than never! Speaking of ASGT, I'm about to smash 1.5 scoops back and have a game of rugby ;)
 

anabayalic

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Day 4: biceps/triceps 20 May
Rolled out of bed took two scoops asgt and I was crushing the weights 45 minutes later. Usually it takes me several hours to get going but I am ready to go within an hour after rolling out of bed. (I do not want to be lifting this early but this is the only time of day I can lift with my current schedule.
Preacher curls
12 – 75lbs
10 – 95
8 – 115
8 – 135
12 – 75
Standing db curls
12 – 40
10 – 45
10 – 50
8 – 55
Incline curls
12 – 40
10 – 40
8 – 45
8 – 45
Close grip triceps extensions
15 – 75
12 – 80
12 – 85
12 – 90 (the end of the stack)
One arm reverse tri extension
20 – 20
15 – 25
12 – 30
12 – 30
Close grip bench press
12 – 135
12 – 155
8 – 175
5 – 185
Incline over head tri extensions
10 – 100
10 – 100
8 – 110
8 – 110
Straight arm kick backs
12 – 30
10 – 35
10 – 40
12 – 35
Iso curls (no rest between sets)
12 – 40
10 – 40
10 – 40
8 - 40
Ran 4 miles 30:55 immediately following lift and took my two scoops
i had a large amount of work to do after my work out and i was STILL focused for the entire time.
I've been reading a lot of your workout routines & I made it this far & had to stop reading ur log & it is quite impressive but to me it seems I dnt knw wat goal you are lookin for. Definition,mass,packing on muscle in lagging body parts or so on. One thng I feel I do read is I don't hear much on ur rest,stress levels,nutrition & growth. It might be alittle much if ur not gettin the proper growth out of the gym. Over training could be one big problem it sounds like. Wat works for one body might not work for the other also so people never know besided threw trial & error. U also say u dnt knw the names of sum of ur excersises but if it works make it ur name lol. I see u use the arnolds or the yates wich is named aftr them so jst call it wat u want as long as it brings results,good mind muscle connection. Keep up the hardcore my iron brother. Pretty impressive numbers so far too
 

ihatehalsey

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you raise some good issues, and that is one of the reasons i am doing this log. i need other peoples views and opinions. for my goals i am looking for definition, 5 pounds of muscle, and just a better over view of weight lifting. i may over work, but i just genuinely like hitting the gym so if i am not getting my daily workout in then i don't know what i would do to get the stress out.
 

ihatehalsey

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23 may

cardio day, 1 scoop asgt and i got in a medium pace 5 mile run, 38:12
felt great after wards.
knocked out some push-up and sit-ups in the afternoon
 

ihatehalsey

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shoulders and traps 19 May


back to the early morning but i felt great and did 20 minutes of abs (12 sets of crunch variations) following the lift.
i didn't increase the weight but i was able to do more reps today. next shoulder day i am going to try jump in weight on the presses.


arnolds
12 – 40lbs
10 – 45
10 – 50
10 – 55
Seated side lateral raises
12 – 25lbs
12 – 30
8 – 35
10 – 30
barbell front raises standing
10 – 60
10 – 50
8 – 60
8 – 70
One armed standing side lateral raises (one arm on incline bench in front of me)
12-35
10-40
10-45
8-50
Reverse shrugs (smith machine)
225 – 12
245 – 12
275 – 10
275 – 12
front raises (smith machine)
10 – 135
8 – 145
8 – 155
8 – 135
shoulder press machine
20 - 140
15 - 150
10 - 170

Rear delt flies on incline bench
10-25
10- 25
12- 20
12 - 20

standing side lateral raises (keeping elbows above wrists creating an emphasis on the traps)
12 - 25
12 - 30
8 - 35
10 - 30
 
Army Guy

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man you are a beast... was the wheel of death involved in the abs????
 

ihatehalsey

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i did a couple of sets on the wheel at night when i got home
 

ihatehalsey

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arms
good lift. switched it up and started with triceps. this really crushed me

Close grip triceps extensions
15 – 75
12 – 80
12 – 85
12 – 90 (the end of the stack)
10 - 90

Close grip bench press
12 – 135
12 – 155
8 – 175
7 – 185
15 - 135
Incline over head tri extensions
10 – 100
10 – 100
8 – 110
8 – 110
12 - 90
Rope extensions
45 - 12
50 - 12
55 - 10
50 - 12
15 - 12
Standing db curls
12 – 40
10 – 50
8 – 60
8 – 50
10 - 40
hammer curls
12 - 40
12 - 50
10 - 60
8 - 60
10 - 50
Incline curls
12 – 40
10 – 40
10 – 45
10 – 45
10 - 45
standing with preacher curl bar
12 - 70
10 - 80
10 - 90
10 - 80
10 - 70
5 miles 38:50 nearly crushed me i was exhausted
 
Army Guy

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I love seeing the 60's on the DBs!!!! you beast!!! and sissy punk beast, but a beast non the less!!!! lol
 

ihatehalsey

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may 26 cardio day

1 scoop and i was ready to go. super hot and humid in the gym so it was a hard run. didn't think i was going to make it.
5 miles 38:12
snuck back for 15 minutes of abs at lunch. lots of crunches and 4 sets of sit-ups
 
Killerkanadia

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Man you hit the weights a lot! Keep it up brother
 
Army Guy

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I need you pushing me again!!! I have slacked off on my ab... I mean abs!!! Where is the love and HATE you used to bring???!!! lol
 
AZMIDLYF

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Stache Pics??
 
Army Guy

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Stache Pics??
lol his stache pics are epic!!! a stache, blond hair, white polish skin, an Army HWMMV, and a 240B Machine gun... doesn't get much better than that!!! He better have time this weekend!!!
 

ihatehalsey

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army guy is going to have to send them i can't locate them.
and army guy, i grew tired of making fun of you. it was to easy.
 

ihatehalsey

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chest 27 may

2 scoops of asgt, was really ready to get at it and boy did i beat myself up. still not great chest numbers but an improvement from what i have been putting up. i really beat myself up at the start. i had some extra time today so i took extra time between sets and it took me about 1 hour twenty.

flat bench DB
12 - 80
10 - 90
8 - 100
6 - 110
8 - 90

incline flies db
12 - 55
12 - 55
10 - 60
10 - 65
8 - 65
incline db
12 - 70
10 - 75
10 - 80
10 - 85
12 - 70
decline press
185 - 15
205 - 10
225 - 8
245 - 6
225 - 8

incline smith machine
12 - 135
10 - 175
8 - 195
6 - 175
12 - 135

cable flies
12- 70
12 - 80
10 - 80
12 - 70
12 70
10 sets of crunches.
2 scoops of postal, i have been hitting it pretty hard but i am not getting sore. always ready for the next lift and i could be throwing in two a days if i had to
 
Army Guy

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man you killed those 110s!!! great to see you start getting your numbers back up. And if I remember correctly... it was ME making fun of YOU that got old!!! lol
I will have to look for the pics when I get home... and when are you coming to see me????
 
AZMIDLYF

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Yeah you better get to work on those chest numbers!! What the hell are great numbers for you?? Your power and endurance are solid...
 
Army Guy

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Yeah you better get to work on those chest numbers!! What the hell are great numbers for you?? Your power and endurance are solid...
AZ if you were to see Hate you would be impressed... The guy is just a beast. His arms are just massive. I have watched him do Preacher Curls, at the END of our bicep lift with over 150 lbs!!! And that is repping with perfect form!
Then again I was also there when he got fed up with our crappy chow and had nothing but cookies for dinner...
 
AZMIDLYF

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The 2 of you working out together had to be classic!! What's funny is that I seemed stronger when I used to eat like that...My 18yr old eats whatever he wants and just keeps growing and getting strong as hell. He just laughs at me eating my friggin' "Healthy" food.

View attachment 33475
 
Army Guy

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lol yeah we had some on lookers. We pushed each other pretty good. We were each other's evil nemisses as well as biggest supporter.
I hear you on the eating thing too! If I wasn't watching everything, I would blow up, and he could eat whatever... young jerks!!!
 
GMG760

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Subbed.

Anabayalic - You should be ashamed of yourself for being a grown man typing like that. :nono:
 

ihatehalsey

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28 may back

pretty sweet lift, i tried to go a little bit heavier and was able to do well on the pull downs. i forgot my straps and it is very apparent how dependent on straps i have become. i was still able to move the weight but it was a struggle.

still on 2 scoops of both the asgt and postal. i had a ton of energy and i was able knock out my run in pretty good time.

wide grip pull downs
12 -180
10 - 240
8 - 260
6 - 200
10 - 180

dorian yeates
12 - 175
12 - 195
8 - 215
6 - 235
5 - 255

close grip pull-down
12 - 220
8 - 240
3 - 260
8 - 220
10 - 200

upright rows
10 - 180
10 - 200
10 - 220
6 - 240
8 - 200

reverse flies
12 - 30 lb db
10 - 35
8 - 40
8 - 35
10 - 30

reverse push-ups
5 sets 16-18

5 miles 37:56
 

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